floFOCUS

Pull

28-min

DEADLIFT — 3RM

Technical progression:

• 40% x 5 — tempo lowering
• 55% x 3 — pause 1 inch off floor
• 70% x 2
• 80% x 1
• 2-3 attempts for 3rm

Accessory — 2-3 easy rounds:

• 10 trx hamstring curls
• 10 bird dogs/side
• 30 sec plank hold

emom (3 rounds)

1. 15 plate ground to oh
2. 12 total plate side to side push-ups
3. 9 heavy russian kb swings
4. 6 strict pull ups

HYROX

8-min amrap

• 400m Run
• 12 Burpee Broad Jumps
• 20 total atomic mountain climber

8-min amrap

• 500m Ski
• 15 TRX pull ups
• 15 V-Ups

8-min amrap

• 10 plank pull through
• 15/12 cal bike
• 20 slam balls

8-min amrap

• 200m run
• 12 Box Step-Ups
• 30 bicycles

*2-min rest between amraps

floLIFT

4 sets :

• 1 clean
• 1 fs
• 1 pause jerk (pause in dip & catch)

4 sets :

• 1 liftoff + 1 pull
• 1 clean + jerk

3 sets :

• 2 clean & jerks

•focus : speed thru the middle

Pump & Sweat

25-min

bench press — 5RM

strict press — 3RM

*rest up to 3-min between attempts

Accessory — 2 easy rounds:

• 12 band rows
• 12 band pressdowns
• 12 band pull-aparts

4 rft (12-min)

• 250M row
• 12 total kb clean & jerk
• 12 total gorilla row

then complete:

6-min amrap

• 10 y-raise
• 12 kick backs
• 14 alt. bicep curl

Total Body

22-min

back squat-3rm

recomended loading:

• Empty bar technique set
• 40% x 5 — tempo
• 55% x 3 — paused
• 70% x 2
• 80% x 1

for time: (16-min)

3 rounds

• 400m run
• 20 t2b
• 20 wall ball

optional cash-out: (2-4 rounds)

• 20 sit ups+10 palms to elbow

HYROX: (Partner)

emom (42-min)

• min 1-6: 12 burpee broad jump
• min 7-12: 16 wall balls
• min 13-18: 100ft farmers carry+max air squats
• min 19-24: 14 alt. db snatches
• min 25-30: 16 sandbag lunges
• min 31-36: 200m row/ski
• min 36-42: 200m run

Partner 1: ODD Minute

Partner 2: EVEN Minute